Prep
1-2 mins rolling out scaps
1-2 mins rolling out lats
1-2 mins rolling out chest
1-2 mins Banded dorsiflexor ankle stretch
#
Activation
2 Rounds
15 banded upright pulls
12 banded side steps **each direction
#
Warm-up
3 min bike
–
6 alt DB DLs
6 alt DB snatches
**increase weight
4 alt. DB DLs
4 alt DB snatches
**increase weight
2 DB snatches **same arm
30ft OH walk
2 DB snatches **same side
30ft OH walk
–
PVC Work
5 Snatch grip high pulls
5 Dislocates
5 OHS
x2
–
BB work
5 muscle snatches
5 Behind the neck snatch grip push presses
5 OHS
x2
#
Mobility
:30 sec Lunge w/elbow to floor
+
:20 sec Cobra stretch
+
: 20 sec Lying child pose stretch
x2
:30 sec Thoracic/Lat w/PVC
x2
#
Weightlifting
Snatch wave building to a heavy 1 rep
3.2.1-3.2.1-3.2.1-etc.
Each wave ascend in weight. Once 3.2.1 wave is completed, go back down in weight for next wave. The following wave should be slightly heavier than previous
#
Conditioning
AMRAP 9
“CINDY”
5 Pull-ups
10 Push-ups
15 Air Squats
–
Rest 2 mins
–
AMRAP 9
“NATE”
2 MUs
4 HSPUs
8 KB swings @70/53
–
55+:
AMRAP 9
CINDY
–
Rest 5 mins
–
AMRAP 9
4 Ring dips
6 DB Push presses @35/20
8 Box jumps @20/16”
#
BE Complete
Tabata DB suitcase hold marches in place
:20 sec on/:10 sec off **heavy
60 ft KB front rack & OH walk x3 **each
**rest as needed
Recovery work
5-7 mins of static stretching